Sunday, July 26, 2015

Water is essential to our health, and we all know that. We are constantly told to drink more water. “Drink more water” has become such a staple statement in our life that most of us don’t even understand why water is so important.

Here are some reminders of what water does in our bodies to improve our health! It is a definite motivator to drink more water.

Water helps every single living cell in our bodies to effectively do its job! Water keeps our whole system organized, so everything runs smoothly.

Water maintains healthy blood flow.

It helps regulate your body temperature when you’re sweating or if you’re shivering.

It lubricates your joints. If you’re feeling achy without much of an explanation, it’s possible that you may simply be dehydrated! Listen to your body and drink more water.

Water aids in healthy digestion. Healthy digestion is important for your overall health. It ensures that you are getting rid of unhealthy toxins and thriving on healthy nutrients in your body.

Water hydrates and nourishes the skin to improve texture and appearance. We all want that!

The command “drink more water,” makes a lot more sense now! It’s essential to every aspect of our being. Try switching out your sugary beverages for water. You can add different fruits to spruce up the flavor too! If you are eating well, you’re likely getting 20% of your water intake from food, which is great! Keep doing that. Ultimately, drink more water. You’ll notice a difference in how you feel and how your skin looks!

Friday, July 24, 2015

Summer skin care is important to your appearance, but also to your overall health! Your skin is your body’s largest organ and needs special care and attention. Summer skin care can pose a challenge for people who enjoy outdoor activities because you are more exposed to the sun's rays, which are more intense during the summer months.

Here is a list of summer skin care tips to help improve the health of your skin!

1) Hydrate! Hydrate. Hydrate

Drinking water is an important part of any skin care routine. H20 should be your best friend, your buddy, always by your side. It helps keep your skin softer, hydrated, younger-looking, and helps prevent fine lines and wrinkles in the future. Summer skin care relies on water consumption a lot, because we are sweating more in the summer, which can lead to dehydration!

2) Exfoliate

Summer skin care can be improved greatly by routine exfoliation. When you exfoliate your skin, you are getting rid of dead skin cells that are clogging your pores and hiding your fresh, healthy skin. It’s important to not over-exfoliate as it can lead to skin irritation or redness. It is suggested to exfoliate two times per week to allow healthy skin to develop. You can buy exfoliants or make an all-natural one at home for your summer skin care routine.

3) Moisturize

After exfoliation, it is vital to apply a moisturizer, preferably with SPF 30 or more. After exfoliating, your skin is fresh and ready to receive all the moisture that you can give it. For summer skin care, moisturize both in the morning and at night to keep your skin glowing and prevent it from drying out in the sun. Frequent moisturizing will also help prevent wrinkles and fine lines as you age. Remember, your lips are very sensitive to the sun! Keep them moisturized with a lip balm.

4) Wear Sunscreen Everywhere

Sunscreen is important. It protects your skin from harmful UV rays. Being tan in the summer seems great, but it is a sign of skin damage. Especially for summer skin care, SPF should be applied liberally every day. If you can find a moisturizer with SPF that you like, stick with it and apply it often!

5) Treat Damaged Skin

It happens. You forgot to wear sunscreen, and you are experiencing an uncomfortable sunburn. It is important to treat these burns. Aloe Vera creams and gels are a great way to cool the irritation and help it heal faster, without the peeling that can sometimes occur. Summer skin care, even if it is damage control, is so important to your overall health. Blistering sunburns more than double your risk of melanoma. Keep your overall health in mind when consider your summer skin care routine this season!

Tuesday, July 21, 2015

A women that never was great anything + quit at most things she started.

Have no business experience.

Have zero social network and only 200 friends on facebook become a top 10 coach in a network of over 300,000?

I get asked this all of the time.

Truth is that there is nothing special about me.

I was just sick and tired of being away from my children and letting my career control my time + schedule.

I was scared of what was happening with the nursing ratios and did not feel like I was making the impact I once was.

I knew in my soul that in order for my health and the health of others to change that it had to start with preventative care instead of hospital care.

Proactive vs. reactive.

I had no clue that when I signed up as a coach that I would create a 5 figure weekly income.

That was never my goal.

I just wanted more for my family and was so tired of missing out on the events in their life... That I decided to do something about it.

My passion for the health of this country is what burned deep within my soul.

I was scared what others would think.

I still deal with daily rejection and people drinking the haterade.

But, my dreams are bigger then my fears and the what ifs.

I no longer care what people think or those that are not ready to join me.

I know it is not me but, they can't see the opportunity for themselves and I am perfectly okay with that.

Anyone can do this.

You just have to break up with your fears + self limiting behaviors and decide WHY NOT ME?

The truth is that this country needs you to be BRAVE.

The obesity epidemic and CANCER rates are at an all time high.

It is time to stop thinking of the what ifs and how to and just let your dreams control your destiny.

Ask yourself.... Why not me?

8 months into the business I retired from hospital nursing to dedicate my time to serving others through health promotion and disease prevention. I now run online health and fitness challenge groups that motivate other people to live a healthier lifestyle.

I have created entire curriculums that all of my coaches have access too so that they can educate and support others as well. I have a new coach training site to get you started and then a small group and 1:! calls available for the remainder of the training. Your role as a coach is to support and motivate others on their fitness journey and for you to be the example.

You do not have to have 6 pack abs to motivate and inspire.

But, you have to be committed to learning and living a healthier lifestyle.

People follow those that are changing.

It really means that you are real and are willing to share your journey with other people.Individuals connect with others that not perfect but, regular people that are just trying to be their best selfs. You may already have a following already.

I will teach you how we do this and you will run the first few groups with me.

Social media training is provided as well. I am going to teach you how to grow your market so that you can reach more people and be make a bigger impact in the lives of others. We are a top ten team in 2014 and currently a 2015 top 10 team as well. Most of my team is in healthcare and mothers and contribute this largely to our success. We are people that love to help people.

In 29 months, My family and I are debt free, home with our kids, and have created a life by design. We don't live our lives for the weekend. We travel 8-9x a year and have created a 5 figure weekly income. Crazy I know but, it is 100% true and all because we are serving other people and helping them improve their health and live a more positive lifestyle. My cup is filled daily and it reminds me such how much reward comes from helping others.

I didn't have business experience, training or the "know-how" before I got started... but I did have-- VISION-- DRIVE-- DETERMINATION-- I was Coachable, willing to show up and learn-- I was ready & motivated to make changes and create freedom for my future family-- I was Excited to help, support & encourage others-- I was Serious about wanting to create more income -- A DESIRE to DO MORE, BECOME MORE and EXPECT more of myselfThis business isn't for the QUALIFIED… its for those who are COACHABLE and not looking for a “Get RICH Quick Scheme!”It’s for the person who is willing to JUMP and build their wings on the way down!

Does this sound like something that you want to do?

If you are ready to change the trajectory of your life and have a servants heart then join me in a free 5 day group that will give you all of the answers on how you can get started on your own coaching journey + exactly what my team has to offer to let your dreams become your reality.

If you have been thinking of being a coach for awhile you can apply here for my 1:1 mentorship and training.

I will also be launching my next New Coach Training University on the 3rd of August with a new coach kick off call at 8:00 pm EST on Wednesday July 28th. Once you become a coach you will have access to the link for this call!

Then, to help you get started right you will have access to my New Coach University where I will teach you everything that I have done to be successful in this business. I will help you from re inventing the wheel. You will have access to all of my trainings, my documents, my guides, scripts, calls and more! I do a weekly team call, a smaller new coach call and 1:1 calls as needed. So there definitely is not a lack of support from our team and myself!

I am committed to my team and their success! I truly love being a coach and empowering people to know that they can accomplish anything that they put their mind to! If you believe it, then you can achieve it!!!!

I honestly built this business from my kitchen table before the kids woke up, during nap time and in the evenings after they went to bed at night! Its one of those businesses where you can set your own hours, you can determine your own success based on your level of effort and you have the potential to truly change the course of your future! But you will never know the possibilities unless you take that leap of faith! There is no better time than right now!

Sunday, July 19, 2015

Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes less stress on your body than running. It targets muscles in your calves, thighs, and glutes, improves your cardiovascular strength, and is totally customizable for your fitness level! Try it out next time! You just might find you LOVE treadmill incline workouts. It is a great overall exercise.

For people who suffer from joint pain, high-impact workouts like running may cause additional stress on joints. Fortunately, joint pain doesn’t have to hold you back! Speed walking on a treadmill incline can give you all the same benefits of running, but without any of the aches because it is putting less pressure on your joints.

Not only does treadmill incline training cause less impact on your body and joints, but it targets your glutes, thighs, and calves in a more efficient way than walking or running on a level surface. Don’t we all want a toned booty and thighs, and long, lean calves? Treadmill incline workouts are a great way to do it!

Our cardiovascular system can also benefit from treadmill incline workouts. When you are walking up an incline, you are pushing your body forward, but also upward, which causes your lungs to breathe deeper and increases blood flow to your heart. Cardiovascular strength is so important in overall health, so it’s awesome that treadmill incline workouts are such an easy way to improve it!

Lastly, treadmill incline workouts are extremely customizable to your fitness level and fitness goals. You can modify the speed and the incline to keep you working toward your best you! Putting a treadmill at an incline between 10% and 15% is suggested, from there you can adjust your speed to wherever you feel comfortable! If you have to hold on to the bars, consider lowering your speed and your incline. Keeping your arms at your side in a normal walking formation will also help target your core muscles and improve the overall results from your treadmill incline workout!

Hope you give a treadmill incline workout a try next time you hit the gym! It’s a great way to mix things up from your normal routine, and it has so many benefits that it may become a staple in your fitness routine!

Thursday, July 16, 2015

Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether it’s a box of donuts in the breakroom or a hectic evening that has you wanting to stop at a drive-thru instead of cooking. Here are some tricks to help make healthy choices easier to make each day!

Indulge sometimes.

The key to sticking with healthy choices is to make sure you don’t feel like you are restricting yourself. Find a few healthy snacks that taste amazing, and take a few moments each day to treat yourself. Relax and unwind with a small piece of dark chocolate, taking the time to savor it. Nutritious snacks that you enjoy make it easier to commit to your healthy choices, but don’t be discouraged if you give in to temptation and eat something that’s not so good for you. Don’t beat yourself up! Instead, think about what caused you to give in and indulge. Were you eating because you felt emotional? You might be able to find ways to channel your emotions that don’t involve food. And, know that sometimes you need to be able to kick back and indulge a little bit.

Make them easy.

It’s much easier to make healthy choices when they are the quickest option available to you. When you come home and are hungry, it’s often easier to reach for a bag of chips instead of taking the time to prepare a healthy snack. It’s perfectly normal to want to choose the convenient option, especially when you’re a busy mom. The trick is to make healthy choices the most convenient ones. Avoid stocking your pantry with unhealthy convenience foods, and find a few nutritious options to keep on hand. So instead of coming home hungry and reaching for a bag of chips, you can reach for some pre-chopped veggies or dried fruit.

Commit to them.

Healthy choices aren’t as beneficial to you if you only do them sometimes. Instead, you have to think of it as a new lifestyle. Following the previous tip of making them easier will make it that much simpler to stick with them! It might feel like a challenge at first, and you might have days where you take a wrong step, but commit to sticking with it for a few months. I promise one day you will wake up and discover that making healthy choices has become almost effortless.

Making healthy choices isn’t as intimidating as it may seem. Just remember to stick with them, and don’t feel discouraged if you have an off-day. Use your struggles as motivation to keep moving forward. If you need an extra boost of motivation, I’m here to help! Contact me if you want to learn more about how I can help you reach your goals.

Sunday, July 12, 2015

I love chia recipes on those busy days when you need a quick meal that will help you feel full. These tiny seeds are high in fiber, protein, antioxidants, and more, but with very few calories.

Chia Pudding

This chia pudding is one of my favorite chia recipes because it’s quick to make and tastes so indulgent. It only takes a few minutes of evening prep, and you’ll wake up to an amazing breakfast.

-1 cup almond milk

-¼ cup chia seeds

-Three tablespoons cacao powder

-Two (or more) tablespoons honey

Combine all of the ingredients, except for the honey, in a small mixing bowl. Once all of the ingredients are well combined, add the honey. Start with 2-3 tablespoons, adding more if you prefer a sweeter taste. Pour mixture into an airtight container, and refrigerate overnight. The seeds will absorb the liquid, resulting in a pudding-like consistency.

Other Ideas: Don’t have any cacao powder on hand? Add a little bit of vanilla extract instead. You can also use maple syrup instead of honey if you prefer. Feel free to experiment! Like many other chia recipes, this one is easy to customize. After letting the mixture sit in your fridge overnight, you can even try blending it in a blender or food processor for a smoother, more creamy consistency.

Energy Bites

These bites are one of the easiest chia recipes you can make. What busy mom doesn’t love a no-bake recipe that comes together in just a few minutes? These bites make a great morning snack, and you won’t have to turn on your oven (a definite plus during hot summer weather)!

-1 cup oats

-½ cup almond butter

-Two tablespoons dried coconut or fruit

-Two tablespoons chia seeds

Mix all ingredients together in a small bowl until well combined. Roll the mixture into bite-sized pieces. Since they don’t have to be baked, you can make them as small or large as you want. Smaller bites are a great option if you want to enjoy these as an on-the-go snack. Store your energy bites in the refrigerator for up to 4-5 days.

Other ideas: As with most chia recipes, this one is easy to adapt! Try using dried fruit or nuts instead of coconut, or substitute another type of nut butter instead of almond. You can take it to the next level and drizzle some melted dark chocolate over the top. Yum!

The next time you need a quick but filling breakfast, try one of these delicious chia recipes! They’re a great way to eat clean on the go but taste so indulgent even your kids will love them.

Saturday, July 11, 2015

Are you READY to DANCE your WAY to RESULTS? Tired of the same old same old fitness routine?

Then you are going to be so EXCITED because Shaun T is back and this time he is going back to his roots with DANCE. As an ELITE Top 10 Beachbody coach I was able to get my little hands on this before anyone else and it is FUN! This is coming from a mama with no moves. I seriously have 2 left feet. It is actually quite commical watching me do this program but, it is a good time and at the end I have sweat dripping down my face.

You just have to bust out your inner Beyonce when you do CIZE. And who doesn't like to dance. you know we all like to bust out our moves when no one is watching!!

Check this out.... FUN RIGHT?

This program will not be released until July 16th but, here is your chance to get into my exclusive Cize test group.

You will be one of the first people to get your hands on this program and be able to work 1:1 with me.

I am also an NPC Bikini athlete, Creator of a A Fit Nurse, and have over 15 years of experience of health and wellness.

*Dance moves that will take you from beginner to EXPERT (I promise you, anyone can do this... including this 2 left footed lady)
*COLOR CODED CONTAINERS
*real, serious changes to your body

You will also get a free CIZE t-shirt JUST for completing the program. By being one of the FIRST to have mind blowing results you will be eligible for $500, $1000 and a $25K grand prize. Not to mention your results could be used in upcoming informercials. Your body is going to change and you will have FUN doing it!!!

If you want to be considered and one of the first ever to complete this program then APPLY HERE: